Usage Note

Potassium, magnesium and calcium values are in milligrams and calculated per 100g
of food weight.

Click on column header to sort foods by name or by column's content.

Muscle cramps

information from the National Institutes of Health

Muscle cramps are involuntary and often painful movements (contractions) of the
muscles.
The most commonly involved muscle groups are:

Back of the lower leg or calf

Back of the thigh (hamstrings)

Front of the thigh (quadriceps)

Cramps in the feet, hands, arms, abdomen, and along the rib cage are also very common.

Causes of muscle cramps

information from the National Institutes of Health

Muscle cramps often occur when a muscle is overused or injured. Working out when
you haven't had enough fluids (you're dehydrated) or when you have low levels of
minerals such as potassium, magnesium or calcium can also make you more
likely to have a muscle spasm.

Potassium is needed for cells, especially nerve and muscle cells, to function
properly. You get potassium through food. The kidneys remove excess potassium in
the urine to keep a proper balance of the mineral in the body.

Magnesium is the fourth most abundant mineral in the body and is essential
to good health. Approximately 50% of total body magnesium is found in bone. The
other half is found predominantly inside cells of body tissues and organs. Only
1% of magnesium is found in blood, but the body works very hard to keep blood levels
of magnesium constant.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps
maintain normal muscle and nerve function, keeps heart rhythm steady, supports a
healthy immune system, and keeps bones strong.

Calcium, the most abundant mineral in the body, is found in some foods, added
to others, available as a dietary supplement, and present in some medicines (such
as antacids). Calcium is required for vascular contraction and vasodilation, muscle
function, nerve transmission, intracellular signaling and hormonal secretion, though
less than 1% of total body calcium is needed to support these critical metabolic
functions.

Care for muscle cramps

At the first sign of a muscle spasm, stop your activity and try stretching and massaging
the affected muscle. Heat will relax the muscle when the spasm begins, but ice may
be helpful after the first spasm and when the pain has improved.

If the muscle is still sore, nonsteroidal anti-inflammatory medications can help
with pain.

The most common cause of muscle cramps during sports activity is dehydration. Often,
drinking water will ease the cramping. However, water alone doesn't always help.
Salt tablets or sports drinks, which also replenish lost minerals, can be helpful.

Other tips for relieving muscle cramps:

Drink plenty of fluids while exercising and increase your potassium intake (orange
juice and bananas are great sources of potassium).

Stretch to improve flexibility.

Foods for muscle cramps

List of common American foods rich in all 3 minerals potassium, magnesium and calcium
content.
Potassium, calcium and magnesium values are in milligrams per 100 grams of food
weight.

Foods Rich in Potassium, Calcium and Magnesium

Potassium

Calcium

Magnesium

Chives, dried or dehydrated

3149

979

447

Total

344

3680

131

Coffee and chicory, dry instant powder

3535

141

327

Coffee, dry, acid neutralized

3535

141

327

Coffee, dry instant powder, regular

3535

141

327

Coffee, dry instant powder, decaffeinated

3501

140

311

Coffee, decaffeinated, and chicory, dry instant powder

3501

140

311

Cocoa, whey, and low-calorie sweetener mixture, not reconstituted

2702

576

208

Cocoa powder with nonfat dry milk and low calorie sweetener, dry mix,

2702

576

208

not reconstituted

Milk, malted, dry mix, fortified, not reconstituted, chocolate

1193

1881

96

Chocolate, instant, dry mix, fortified with vitamins and minerals, not